Name: Playbook - Michelle Schwartz - 20-minute Quick HIIT
Uploaded: 2024-01-05T00:58:50.976Z
Duration: 20 min
Description: 20-minute Quick HIIT

*Prenatal and postpartum safe* (2 exercises have prenatal swaps for late 2nd + 3rd tri)

You'll need 20 minutes for this workout along with a chair (or bench). T
ry to push yourself with your pace while maintaining proper form. To start, you'll be doing a 360 breath and Pelvic Floor activation exercise to warm up and get you thinking of activating your core properly. 

Do 45 seconds of each exercise. 
Rest for 15 seconds between exercises. 
Complete the circuit 3x through. 

**pregnant or early postpartum? Be extra careful with the incline plank jacks. Use 360 breathing to engage your core on the exhale to prevent coning.

Put 360 breathing and pelvic floor movements together. 
Breathe in expanding rib cage front, sides, back, and relaxing pelvic floor 
Breathe out pulling rib cage together and all four points of pelvic floor lift and draw in

Pelvic floor Activation + 360 breath

Do 45 seconds of each exercise. 
Rest for 15 seconds between exercises. 
Complete the circuit 2x through.

- Stand in front of a bench
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Bench step up

Start by performing a regular squat 
Shift left foot wide into a sumo stance and perform a wide squat
Back to regular than to right side sumo squat. 
REPS PER SIDE

In and out squats

Start with hands on bench or chair and fingers facing away form your body
Keep your back flat and straight, lowering down toward the ground
When your elbows hit 90 degrees, press back to full extension

Bench Tricep dips

Start with hands on bench in a high plank
Jack feet out wide
Drive feet to hands and stand tall onto toes

Incline plank jack to calf raise

Start with elbow, forearm, knee, and foot on floor. 
Raise hip toward the ceiling
Hold for time

Side plank on knees (split time)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Keep your back straight and knee close to the floor
- Move your knee forward and backward with your opposite hand 
- Repeat on the other side

Bear crawl single steps alternating

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to stand (prenatal swap: plank on chair from knees)

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.

Ice skaters (prenatal swap: go slower + less jump)

- Sit against a wall with your legs and hips bent
- use 360 breath and relax your pelvic floor

Wall sit REST

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I had a very bad flu with fever for a whole week and I was coughing and not able to workout 
I did this exercise as a slow come back and didn’t want to do anything intense to avoid the coughing 
It did the job 👍🏻👏

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